Fitness alert: Why every day should be a stretch day (and the ideal time to do it)

According to Mitabh Saud, a certified yoga expert, the anatomy of the human body is such that it becomes stiff, and the endurance level dips when one takes a break from exercising. “This is where stretching can be useful, as it helps recondition the body on resuming or restarting,” said Saud.

When is a good time to stretch?

Every day should be a stretch day because your body needs it daily, just like you brush your teeth. “However, mornings are the best time to get a good stretch. But, at work, you can always use your chair as a prop to stretch on,” added Shah.

Make sure you are stretching your shoulders adequately. (Source: Getty Images/Thinkstock)

Recommending a light set of ‘forward bending’ and ‘backward bending’ asanas, Saud told indianexpress.com that asanas like Paschimottasana (back stretching pose) and Padahastasana (hand to foot pose) can help make the body flexible. In the backward bending set, asanas like Bhujangsana (Cobra Pose), Saral Dhanurasana (Easy Bow Pose) and Setu Asana (bridge pose) are very useful to open up the body.

“People who have been exercising and doing yoga for a long time, can start with Suryanamaskar after warm up. This set of 12 asanas is designed to work on the entire body and can do wonders if done with proper breathing sequence,” said Saud.

Dynamic warm-up exercises involve active movements that mimic the exercises to be performed during the workout. They are particularly effective in enhancing the range of motion (ROM) and raising muscle temperature, which helps improve flexibility and mobility, increasing blood flow to the muscles, and optimising muscle function, said Bala Krishna Reddy Dabbedi, co-founder and director, Fittr and INFS.

“As such, incorporating dynamic warm-up exercises into the routine can help prepare the body for specific movements and optimise performance during the workout,” said Dabbedi.

Here are some tips

Shah suggested the following measures

*Always use a good quality mat to stretch on.
*Stay for longer — you can always count till 20 in your mind when in a stretch, that will help you focus and be more mindful while at it.
*Keep it simple, always. You don’t have to do complicated stretches; even a simple pose like balasana is effective in so many ways, said Shah.
*Don’t miss out on the most important parts, like your neck, hips, back, and those that never get our attention, like toes, fingers, wrist, etc.
*Always breathe to go deeper into the stretch.
*Check your alignment, always.
*Never finish a workout without stretching. In fact, that is the best time to stretch since the body is warm.
*Add a prop like a band, block, pillow, to make it more effective.
*Our body is like a rubber band, so the more you stretch, the more flexible it gets. Think of stretching a rubber band when you stretch your body, and in two opposite directions, one towards gravity and one away from gravity.
*Ideally, stretch on a light/empty stomach.
*Try to relax your face muscles when you are at it by stretching with a smile.

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!

From the homepage

Vande Mataram vs Jana Gana Mana: New front in TMC, BJP war before 2026 polls

Documentary claims British spy call intercepts behind Canada alleging links between India, Nijjar killing

Pune land scam row: Ajit Pawar defends son Parth Pawar, blames sub-registrar for registering sale deed